Sunday, June 18th, 2017

Current & Upcoming Events

Athletes Yoga – today from 12p to 1p at CFD Lakeview.

Beach WOD + SpikeBall Tourney: Next Saturday, June 24th, 9:30am @ Montrose Beach with SpikeBall Tournament to follow!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


Lakeview Training:
9a to 11a – Open Gym
9a – Simulated Long Run Endurance WOD
10a – KB WOD
12p – Athletes Yoga

Lincoln Square Training:
9a to 10:30a – Open Gym
9:30a – Hero WOD

SLR Endurance Programming:  come see us for training details.

KB Programming: 

Part 1 – Strength Work 5 Rounds (12 min)
Turkish Get Up x2 (each side)
Bulgarian Split Squat x8 (each side)
** Add weight when necessary.

WOD – 4 Rounds of:
Double Unders x20 (Singles x35)
Right Side Farmer Carry x100′ (70/55)
Left Side Farmer Carry x100′
KB Swing x15
Rest 60 Sec.

Finishing move.
500m Row for time. Rest 1 min. 100 Russian Twists (1 tap = 1 rep)

how up and give it all. #teamCFD

Saturday, June 17th, 2017

Upcoming Events

Beach WOD + SpikeBall Tourney: Next Saturday, June 24th, 9:30am @ Montrose Beach with SpikeBall Tournament to follow!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Today from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). There is still time to join us. Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


Lakeview Schedule:
8a – Def Con
9a – Strength Bias
10a – Team WOD
11a – Intro WOD for all new CFD guests and future members
12:30p – Olympic Lifting

Lincoln Square Schedule:
8a – Team WOD
9a – Strength Bias
10a -Team WOD
11a – Intro WOD for all new CFD guests and future members

Team WOD Programming:

Floor Press – 6 sets of 8
** Use six sets to build to your best set.

Team WOD – Fight Gone Fun x 4 Rounds

Station 1 – Wall Balls
Station 2 – DB Hang Power Clean & Push Press (demo)
Station 3 – Sumo Deadlift High Pull (95/65)
Station 4 – Slam Balls
Station 5 – Row for Cals

Timing – 50 Sec On – 15 Sec off (transition). Go through all the stations with your team and then rest for 2 1/2 minutes. One teammate will start at every station. Rotate through until you have hit all 5 stations. During your rest, count up your total score, sip on some FitAid and try to beat your total rep score every round after that. Good luck.

Strength Bias Programming:

Part 1 – Deadlift Accessory Work
Barbell Hip Thrust 4 sets of 10

Part 2 – Strength Superset – 5 Rounds
Bench Press for max reps @ 65 – 70%
followed immediately by:
A – 8 Goblet Squats with a 3 second down count
B – 8 KB Side Bends (each side)

CardiNO – Teams of 3
200m Sprints x5
* Rounds 1 and 2 are used to warm up and feel the legs. Rounds 3 & 4 are all out. Round 5 is a cool down.
* 1 Teammate runs. 1 teammate is ready to go when his/her teammate come backs. 1 teammate is taking a slightly longer rest.

Coach David, Frank, Duke Cannon, Cora, Maggie and Eleyna will be heading to Roselle for a Strongman Competition. Send them some strong vibes.

Friday, June 16th, 2017


UPCOMING SPECIALTY CLASSES

Recovery Yoga with Coach Rachel, This Sunday, July 18th @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!

Weekend Schedule Change: 11am Team WOD @ LV will be cancelled this weekend to make room for our “free intro workout”.  Weightlifting Technique class will be moved to 12:30pm-2pm as well!


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

Beach WOD + SpikeBall Tourney: Next Saturday, June 24th, 9:30am @ Montrose Beach with SpikeBall Tournament to follow! Weather dependent.

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: Saturday, July 1st! Details and registration here.

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Front Squat with pause
-Take 10 minutes, building to 70%+ of 1rm
-Pause for 2 seconds in the bottom position of each rep
-Add 10-20lbs from last weeks working weight

B.
3 Working Sets: Every  2 1/2 minutes
-Front Squat @ 70%+ X 3 reps with 2 sec. pause
Follow with:
Side Plank Twist X 15 reps each side
OR Scale up to:
Hi-Position KB Windmill X 10 each side

C.
“Tabata Something Else”
20 seconds ON/ 10 seconds OFF: 8 Rounds at each station
Pullups
Pushups
Abmats
Airsquats
*Recording your totals from each station

*Compare scores to last attempt on 4.28.17

D.
Bonus: “The Grind”, (to be completed after class)3 Rounds; not for time

5-7 Rounds:
300 Meter Sprint Row
Rest 1 minute

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Our last graduating onramp at CFD LV. Say hello to our awesome new faces! #hoozah

Thursday, June 15th, 2017

Updates & Upcoming Events.

Outdoor Running Class: today from 7-8pm, Belmont Waterfront location with Coach Allyn!  More details here.  Weather permitting.

Free CrossFit Defined Open House for all new athletes interested in training at our gym. Come in and give this “CrossFit” thing a try.  Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Details here.

CFD’s 7th Annual Murph Day & Summer BBQ: register here.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 7th
Lincoln Square:
 Starting Monday, June 26th


CFD Lakeview Specialty Classes:
7p – Olympic Lifting (come early, warm up and be ready to go at 7p)

CFD Lincoln Square Specialty Classes
5:30p – Strength Bias
6:00p – Olympic Lifting (come early, warm up and be ready to go at 7p)

Open Gym Today: Come in today and challenge the coaches to help you improve a movement that you are struggling with. Challenge the coaches to create a training day that works just for you. Just come in the doors and work hard. Check the schedule for the entire list of open gym times. The options for “Open Gym” are endless. You just have to come ready to train, we will do the rest.

Strong website links for your enjoyment.  Click below.

Share this with a friend who sits (or does not move) too much. 

The greatest basketball game that no-one ever saw. 

Sign up for Murph Day!! July 1st @ CFD LV.

CFD Lakeview 1 Year Ago. Time flies!

 

Wednesday, June 14th, 2017

 


UPCOMING SPECIALTY CLASSES

“Mobility @ Lincoln Square” with Coach Cara, 6-6:30pm. Focusing on Anterior Chain- Recover your legs from high volume training. Focus on ankles, shins, calves, quads, and hips. Jump higher and run faster!

Recovery Yoga with Coach Rachel, This Sunday, July 18th @ Lakeview from Noon-1pm. All friends and family of members are welcome free of charge!


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, July 6th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Standing Shoulder Press X 6-8 reps
-Take 10 minutes, building to heavy
-Try to meet or beat last week’s heavy set
*Optional Sub station: Bent Over Plate raises: “T” + “Y” X 16 reps, alternating
-using light weight, focus on retracting shoulder blades at the top of each rep

B.
3-5 Rounds; not for time (10 minutes)
Handstand Hold X 40 seconds
-scale up to handstand shoulder taps
-scale down to a Birddog Plank variation
Standing Shoulder Extension X 30 seconds
Bent Over Row with sup. grip X 10 reps
-choose a weight that makes reps 8-10 difficult
Rest as needed after each round

C.
5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Single Arm Snatch 55/35lbs, alternating arms each rep
Overhead Plate Lunge 45/25lbs, alternating legs each rep

Rest 2 minutes

5 Minute Amrap
3,3 6,6, 9,9, 12,12 etc…
Pushpress 75/55lbs
Russian KB Swing 70/55lbs

D.
Bonus: “The Grind”, (to be completed after class)3 Rounds; not for time

Birddog Plank Variation X 1 minute
Side Plank Twist X 20 reps (10 each side)
Reverse Crunch X 20 reps
Rest as needed after each round

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

Registration is now open!

Tuesday, June 13th, 2017

 


TODAY’S SPECIALTY CLASSES

“Life Lifting @ Lincoln Square” with Coach David, 8-9pm. All members welcome, no experience needed.

“Mobility @ Lakeview” with Coach Cara, 6-6:30pm. Focusing on Anterior Chain- Recover your legs from high volume training. Focus on ankles, shins, calves, quads, and hips. Jump higher and run faster!


UPDATES & UPCOMING EVENTS

We are on week 3/4 on this current Cycle!

CFD’s 7th ANNUAL MURPH DAY AND SUMMER BBQ: SAVE THE DATE! Saturday, July 1st! Registration coming soon!

Free “Intro to CrossFit” Class for anyone completely new to CrossFit. Tell a friend, bring a friend, support someone new! Saturday, June 17th from 11am-Noon. Classes offered at both gyms (Lakeview & Lincoln Square). Register HERE.

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your intro sessions and hold your spot in our next beginner’s program! (limited space available in both)

Lakeview: Starting Thursday, June 29th
Lincoln Square:
 Starting Monday, June 26th


TODAY’S WOD

A.
Halting Power Clean + Hang Clean: (1+1) X 2
-Building to a heavy complex for the day
-2 second isometric pause above knee for halting Power clean
-Take 16 minutes
-Try to meet or beat your heavy set from Week 1 on this cycle!

B.
4 Rounds: Spend 1 Minute at each station
Min 1: Strict Cindy
5/3 X Strict Pullups
10 X Pushups
15 X Air Squats
Min 2: Row X 15/12 Calories
Min 3: Power Clean and Jerk
-using 60% from today’s heavy set from Part A
Min 4: Rest

C.
Bonus: “The Grind”, (to be completed after class)

21-15-9: not for time
GHD Situps
Ring dips
*Option to replace either station with a core and tricep focused movement you can maintain that is challenging!

**Recover from WOD fully before starting. For all post class bonus work, make sure to give class priority on space and equipment as well as check in with the coach on duty before starting!**

A big shoutout to everyone that came and supported our “Working OUT” kickoff party and first Dance class with The Seldoms!